You've hit week 7. Tap to choose: Deload (reduced weights) or Rest Week (take the week off).
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YOUR PROGRAM
WORKOUT HISTORY
PERSONAL RECORDS 🏆
CARDIO TRACKER
SELECT ACTIVITY
COUNTDOWN TIMER
MIN
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SEC
30:00
TREADMILL DETAILS
SPEED (MPH)
INCLINE (%)
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
OUTDOOR RUN DETAILS
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
AVG PACE
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ROUTE NOTES
WALK DETAILS
Leisurely pace — under 2.5 mph. Great for active recovery and low-impact cardio.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
BRISK WALK DETAILS
Purposeful pace — 2.5 to 3.5 mph. Elevates heart rate without joint stress.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
JOG DETAILS
Easy running pace — 3.5 to 5 mph. Builds aerobic base without maxing out effort.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
THIS WEEK
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Calories
CARDIO HISTORY
No cardio sessions yet. Get moving!
MINDSET CHECK-IN
MOOD CHECK-IN
Log how you're feeling before or after a workout. Takes 10 seconds.
WHEN IS THIS?
HOW ARE YOU FEELING?
OPTIONAL NOTE
MOOD INSIGHTS
📊
Log a few moods to see your patterns here.
MOOD LOG
😐
No mood entries yet.
SELF-COMPASSION
Research shows self-criticism after a missed session increases the chance of quitting. Self-compassion increases the chance of returning. Use this when you skipped, stopped early, or are being hard on yourself.
COGNITIVE REFRAME
Skipped a session? No judgment — let's understand what got in the way.
BARRIER LOG
🧠
No entries yet. When you log a skip, your reframes will show here.
RECOVERY WEEK
Week 7 — your body needs a break. Choose how you want to handle it.
PERSONAL RECORD
TRAINING DAYS
Choose how many days per week you want to train. The app will show only those days on your home screen.
DAYS PER WEEK
T&S MUSCLE GUIDE
T&S MUSCLE
LET'S SET YOU UP RIGHT
YOUR PROFILE
Tell us a little about yourself so we can personalize your program.
YOUR NAME
BODYWEIGHT (LBS)
TRAINING EXPERIENCE
YOUR GOAL
This shapes how we frame your working weights and rep targets.
TEST WEEK
Before we set your working weights, you need a baseline.
WHAT IS TEST WEEK?
Week 1 is your calibration week. We suggest starting weights based on your experience level. You train normally, log how each set felt (RPE 1–10), and after the week, the app gives you adjusted working weights based on real performance — not guesswork.
WHAT IS RPE?
Rate of Perceived Exertion — how hard a set felt on a 1–10 scale.
RPE 6 — Could do 4+ more reps
RPE 7 — Could do 3 more
RPE 8 — Could do 2 more
RPE 9 — Could do 1 more
RPE 10 — Max effort, no more reps
STARTING WEIGHTS
We only need your compound lifts — the big movements where starting weight matters most. Isolations like curls and laterals are auto-set based on your experience level.
These are test week weights — conservative on purpose. The app will adjust after week 1.
1RM CALCULATOR
Enter a weight you can lift for a known number of reps and we'll estimate your 1RM.
WEIGHT (LBS)
REPS COMPLETED
ESTIMATED 1RM
💪
YOU'RE SET UP
YOUR WEEK 1 PLAN
PAUSE HERE
STEP 1 OF 3 · ACKNOWLEDGE
Something got in the way of your training. Before anything else — just notice that. Don't push it away, don't spiral into it. Just sit with it for a second.
"This is a moment of struggle. Struggle is part of the human experience. I don't have to pretend it's not there."
What's actually going on for you right now?
YOU'RE NOT ALONE
STEP 2 OF 3 · COMMON HUMANITY
Every person who trains goes through this. Every single one. The most consistent athletes in the world have weeks where it falls apart.
"Missing sessions doesn't mean I'm failing. It means I'm human. The people I look up to have been exactly here."
What would you say to a friend going through the exact same thing?
BE KIND TO YOURSELF
STEP 3 OF 3 · SELF-KINDNESS
You don't need to earn your way back. You can just come back. One session. That's all it takes to break a slump.
"I don't need to punish myself. I can simply decide what comes next — and that decision doesn't need to be perfect, just forward."
When will you train next? (Implementation intention — proven to 2-3x follow-through)
COGNITIVE REFRAME
LET'S WORK THROUGH THIS
What got in the way?
What's one small thing you could do instead — or next time?
Even 10 minutes counts. Be honest with yourself.
YOUR REFRAME
Logged and saved to your barrier history.
WHERE STRENGTH AND CULTURE COLLIDE
PROGRAM
Redo Initial Setup
Update your profile, goal, and starting weights
Training Days Per Week
Currently: all 4 days active
Progressive Overload Suggestions
On — app suggests weight increases based on RPE
Restore Default Exercises
Undo all permanent exercise swaps
Reset Week Counter
Start program from Week 1
DATA
Back Up My Data
Save a backup file of all your workouts and progress
